Emphasizing Pec-Delt Linkages

It is a well known fact that most bodybuilders suffer from the same pectoral deficiency. They begin training in a home gym on a flat bench. The first 2-3 years of your training are usually spent training your chest using the flat bench press. As a result, these newer bodybuilders develop a chest that is thick at the bottom and middle that appears shallow and flat on top. Only when they enter a gym are they able to discover the incline press, assess their physique and admit a weakness, and work to improve it through exercise selection.

There are many articles on the importance of training the upper pecs more to achieve a fuller upper chest. However, most of them tend to neglect the second most common weakness in the chest: the lack of connection between the shoulders and the pecs. Open any bodybuilding magazine and you will most likely see two things. First, you’ll see something, somewhere, about upper chest training. Second, you will invariably see an article on shoulder training. However, despite the fact that this body part is prominently displayed in every frontal bodybuilding pose, you probably won’t see anything about training the pectoral-deltoid link area. Until now! The pectoral-deltoid junction area is trained most effectively with the following movements.

dumbbell fly

They’re ugly, they’re heavy, but they get the job done. This move is the most productive for adding thickness to the outside of the chest. Start your workout with them if you want to challenge the outer pecs when you’re fresher and stronger. Don’t be afraid to train to failure and drop this medium weight safely when you reach failure. The weight used should be much less than what you use for dumbbell presses. Work in the 6 to 12 rep range.

cable crossings

These can be performed with the handles positioned overhead, at waist level, or close to the floor. They work the tie-in differently at each angle. Most coaches agree that the lowest position is the best to focus on in this area. Work in the 10-18 rep range.

pec cover machine

If you have trouble “feeling” your outer pectoral muscles when you train, it might be time to try the pectoral machine. It’s a bit elemental and limits your range of motion. However, it controls movement along a predetermined path, which can improve your control over angles when using free weights or cables. Work in the 10-18 rep range.

Extreme stretch and more

At the end of your workout, it’s very important to grab a pole or piece of machinery and really stretch your pecs to the limit. Avoid jarring stretches, including the infamous “clapping lizard,” which can be very dangerous and tear-inducing. Take a pole or machine and slowly “pull” it, making your movement slow and deliberate for several minutes. Deep tissue massage of the outer pectoral area may also be a good idea. The lactic acid is broken down and the area can perform better in future weight training sessions.